Oatmeal vs. Almonds
Nutrition comparison of Oatmeal and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and almonds:
- Both almonds and oatmeal are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond is an excellent source of Vitamin E.
- Oatmeal has 71% less saturated fat than almond.
- Oatmeal has more thiamin, however, almond contains more riboflavin, niacin and pantothenic acid.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and oatmeal are high in calories. Almond has 58% more calories than oatmeal - almond has 579 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is much heavier in carbs, much lighter in fat and similar to almonds for protein. Oatmeal has a macronutrient ratio of 17:69:15 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Almonds | |
|---|---|---|
| Protein | 17% | 14% |
| Carbohydrates | 69% | 14% |
| Fat | 15% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and almond has 68% less carbohydrates than oatmeal - almond has 21.6g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both almonds and oatmeal are high in dietary fiber. Almond has 28% more dietary fiber than oatmeal - almond has 12.5g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Almonds and oatmeal contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both almonds and oatmeal are high in protein. Almond has 32% more protein than oatmeal - almond has 21.2g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Oatmeal has 71% less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
trans fat
Both almonds and oatmeal are low in trans fat - almond has 0.02g of trans fat per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin A
Almonds and oatmeal contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 53 times more Vitamin E than oatmeal - almond has 25.6mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
The B Vitamins
Oatmeal has more thiamin, however, almond contains more riboflavin, niacin and pantothenic acid. Both oatmeal and almonds contain significant amounts of Vitamin B6 and folate.
| Oatmeal | Almonds | |
|---|---|---|
| Thiamin | 0.73 MG | 0.205 MG |
| Riboflavin | 0.14 MG | 1.138 MG |
| Niacin | 0.78 MG | 3.618 MG |
| Pantothenic acid | ~ | 0.471 MG |
| Vitamin B6 | 0.12 MG | 0.137 MG |
| Folate | 32 UG | 44 UG |
Minerals
calcium
Both almonds and oatmeal are high in calcium. Almond has 417% more calcium than oatmeal - almond has 269mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both almonds and oatmeal are high in iron. Oatmeal has 13% more iron than almond - almond has 3.7mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both almonds and oatmeal are high in potassium. Almond has 109% more potassium than oatmeal - almond has 733mg of potassium per 100 grams and oatmeal has 350mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Oatmeal g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almonds or oatmeal contain more calories in 100 grams?Both almonds and oatmeal are high in calories. Almond has 60% more calories than oatmeal - almond has 579 calories in 100g and oatmeal has 367 calories.
Does almonds or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and almond has 70% fewer carbohydrates than oatmeal - almond has 21.6g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does almonds or oatmeal contain more calcium?
Both almonds and oatmeal are high in calcium. Almond has 420% more calcium than oatmeal - almond has 269mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does almonds or oatmeal contain more iron?
Both almonds and oatmeal are high in iron. Oatmeal has 10% more iron than almond - almond has 3.7mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does almonds or oatmeal contain more potassium?
Both almonds and oatmeal are high in potassium. Almond has 110% more potassium than oatmeal - almond has 733mg of potassium in 100 grams and oatmeal has 350mg of potassium.